This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
I haven’t done one of Caroline’s workouts in nearly 6 months. I’ve been doing Cathe Friedrich‘s STS 2.0 for the past 6 months and in that program, you do mobility workouts every week. I have really enjoyed adding mobility to my weekly routines so when I saw this I knew I had to try it. And it did not disappoint. Caroline included a lot of the classic mobility exercises that appear in Cathe’s mobility workouts but this workout also has some different mobility moves as well as variations of some of the classics. It was a wonderful, feel good mobility workout.
The exercises in this workout are done interval style: 45 seconds of work followed by 10 seconds of rest. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
Full Body Mobility Routine is 28:02 minutes; no warm up or stretch. Equipment: fitness mat.
- Internal & external rotation (sit on mat with knees bent and feet on floor in front of you, drop both knees to the same side then reverse and drop both knees to the other side)
- 90/90 hip rotation (similar to #1, except you lower both knees to the floor and rotate torso to side so you are facing the direction of the front leg, alternate sides, sometimes Caroline did not use her hands at all)
- 90/90 rotation w/ reach (same as #2, but when you are facing the side, lift glutes off the floor and reach arm overhead into a side bend, continue alternating sides, Caroline uses her hands to assist)
- 90/90 hip rotation w/ lean (the same as #2, but this time hinge torso forward over front leg, continue alternating sides, Caroline uses her hands to assist)
- Torso flow (shoulder rolls while also doing hip circles)
- Forward hold > Deep squat (roll body down into a bent knee forward fold then lower glutes into a deep yogi squat, hold briefly while shifting side to side while in squat then raise hips and roll torso back up to standing)
- Crouch > cobra (legs are wide, hands on mat, push glutes back to heels, round spine as you come out of the crouch into a down dog then lower into cobra, reverse this motion, rounding the spine as you push back into crouch)
- 1x leg down dog > hip opener (3 legged dog with knee bent to open hip then lower foot to mat and lower knees so they tap mat briefly)
- Repeat #8 on other side of body
- Dynamic down dog (while holding down dog, bend knees then straighten them)
- Deadstop lunge w/ rotation (in deep kneeling lunge, lower torso so both elbows are on the mat beside front foot, raise onto hands and rotate torso toward front leg, raising one arm to the ceiling)
- Repeat #11 on other side of body
- Knee & ankle circles (in deep kneeling lunge, circle front knee, keeping foot flat on mat so ankle is also worked)
- Repeat #13 on other side of body
- Shoulder circles (stand on mat and do large slow arm circles to the back then reverse, bringing arms back to the front)
- Shoulder rear raise (still standing on mat, arms straight, palms facing behind you, lift arms behind you as high as you can then lower)
- Cossack squat (static/stationary side lunges, alternate sides with hands on the mat, when lunged to one side, rotate foot of extended leg so heel is on mat and toes face the ceiling)
- Alternating abduction circles (on hands and knees, lift and circle one bent leg to the back, repeat on other leg)
- Scapular push ups on knees (on hands and knees, round spine into cat then lower chest into cow but work to bring shoulder blades together into a scapular retraction)
- Cat/cow (no scapular retraction)
- Frog sit downs (kneel on mat with legs wide, place elbows on mat, shift torso forward and back)
- Prone circles (lay on stomach, extend arms in front of you then open them out to sides snow-angel style, bending elbows to bring hands to small of back, reverse this motion, bringing both arms straight in front of you again)
- Alternating scorpion (lay on stomach, arms extended to sides in a T, raise one leg and, with knee bent, bring it over to the outside of other leg, alternate legs)
- Bridge w/ alternating reach (lay on back, knees bent and feet on mat close to glutes, raise hips, raise one arm above head, lower hips while returning arm to start, alternate sides)
- Reverse crab walkout (in crab/reverse table top, shift glutes/torso forward and back while keeping legs and hands stationary)
- Reverse crab w/ alt reach (sit on mat with knees bent and feet close to glutes, one hand is on mat behind you, lift hips into crab while raising other arm overhead)
- Repeat #26 on other side of body
- Dynamic deep squat hold (lower into deep yogi squat with elbows against inner thighs, shift body side to side keeping feet flat on mat)
- Dynamic butterfly (sit on mat, knees bent, soles of feet together, knees open wide, hands are on mat behind you, rock legs side to side)
- Deep breath (kneel on mat, glutes rest on heels and take slow deep breaths)
